Soy Milk
The only common plant milk with protein comparable to dairy.
Nutrition per 100 g
Standardised to 100 g of soy milk for fair comparison. Typical serving: 250 ml unsweetened, fortified (250 g) — 80 kcal per 250 g serving.
| Nutrient | Per 100 g | Per serving (250 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 32 kcal | 80 kcal | 100 kcal |
| Protein | 2.8 g | 7 g | 8.8 g |
| Carbohydrate | 1.6 g | 4 g | 5 g |
| Fat | 1.6 g | 4 g | 5 g |
| Fibre | 0.6 g | 1.5 g | 1.9 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of soy milk, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (250 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin D | 4.6 µg | 11.5 µg | 23% |
| Vitamin K | 2.8 µg | 7 µg | 2% |
| Thiamin | 0.044 mg | 0.11 mg | 4% |
| Riboflavin | 0.33 mg | 0.83 mg | 25% |
| Niacin | 0.13 mg | 0.33 mg | <1% |
| Vitamin B6 | 0.036 mg | 0.09 mg | 2% |
| Folate | 15.8 µg | 39.5 µg | 4% |
| Vitamin B12 | 1.3 µg | 3.3 µg | 54% |
| Minerals | |||
| Calcium | 155 mg | 388 mg | 12% |
| Iron | 0.37 mg | 0.93 mg | 2% |
| Magnesium | 17.5 mg | 43.8 mg | 4% |
| Phosphorus | 46 mg | 115 mg | 4% |
| Potassium | 118 mg | 295 mg | 3% |
| Sodium | 39.4 mg | 98.5 mg | 2% |
| Zinc | 0.26 mg | 0.65 mg | 2% |
| Selenium | 0 µg | 0 µg | 0% |
| Copper | 0.096 mg | 0.24 mg | 11% |
| Manganese | 0.16 mg | 0.4 mg | 7% |
Source: USDA FoodData Central — Soy milk, sweetened, plain, refrigerated
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat soy milk?
- Nutritionally the closest plant milk to cow's milk.
- Fortified versions supply calcium, B12 and vitamin D.
How to include it
- Use one-for-one in place of dairy milk.
- Choose unsweetened for savoury cooking.
Things to consider
- Unfortified versions provide almost no calcium — check the label.
- Soy is a common allergen.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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- kcal
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- protein
- 3.4 g
- fibre
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per 100 g · Typical serving: 250 ml (250 g)
Almond Milk
A light, low-calorie plant milk — but very low in protein.
- kcal
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- fibre
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Oat Milk
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